Warm up
5 min 45s chill/15s sprint any machine
Then 3 rounds
8 back squats
8 step back lunges
8 bird dogs
Strength
20 Min
Back Squat
5×5 at 80%
Rest 3-4 min between sets and use a belt if you have one.
Workout
8 min AMRAP
6 ring dips
12 Deadlift 225/155
24 wallballs 20/14
T1: Modify as needed. Try box dips or narrow grip push ups if need be.
T2: as written
T3: same as T2.